Feel Good Nutrition

23/12/2025

Workouts in your 40’s & 50’s 🌟

23/12/2025

For the cake:
350g dates
1 1/2 cups boiling water
1/3 cup (75g) butter
2 tsp vanilla extract
2 tbsp molasses
1 3/4 cups gluten-free all-purpose flour
1 tsp baking powder
3/4 tsp baking soda
1/4 tsp salt
1/2 cup pecan nuts
2 eggs

For the sauce:
2/3 cup cream
1/2 cup (115g) butter
2/3 cup coconut sugar
Pinch salt
2 tsp vanilla

Heat oven 175 degrees celcius
Grease a cake tray (round or square)
For the cake…
Soak dates in the boiling water for 15 minutes. After 15 minutes break dates down with back of fork, add the baking soda and break down the dates some more into a paste.
In a separate bowl, cream the butter and add eggs one at a time while beating. Add molasses and vanilla and mix.
In a separate bowl, sift flour & baking powder and mix. Add salt. Mix. Add flour mix to butter/egg mix. Stir together. Add dates paste, stir again. Add pecans, stir again.
Place in greased baking tray and bake 25 minutes.

While in oven, make the sauce..

For sauce…
In a pot on the stove, add cream, butter, coconut sugar and salt. Stir till sugar melts and combines and sauce thickens a little, on medium/low heat (about 8 minutes). Keep stirring not to burn sugar. Remove from heat and add vanilla. Sauce is ready!

Serve slices of cake with sauce on top and some ice cream or custard. I used a coconut custard.

Enjoy!

Note: for this recipe I experimented with 4tbsp of cocoa, which if you use, you will need to remove 1/4 of the all purpose flour. However I prefer it without the cocoa, although both are nice!

18/12/2025

17/12/2025

200g Cavolo Nero (kale)
5 baby chopped potatoes (about 150g)
50g chopped garlic
100g Anchovies
6 tbsp Ponzu Yuzu Sauce
3 tbsp extra virgin olive oil
1/2 glass white wine
1/4 tsp salt (this can get too salty with the anchovies so you can skip and add later if needed)

Chop the kale and wash but don’t spin dry.
Chop 5 baby potatoes into small cubes.
Chop 50g garlic.

Place garlic and 3 tbsp extra virgin olive oil (EVOO) in a large pan. Add 100g anchovies.
Break up anchovies and cook 4 minutes. Add Kale, 1/2 glass white wine, pinch salt, cover and cook 3 minutes. Add potatoes and 6 tbsp ponzu yuzu sauce. Cook another 5-10 minutes covered. Remove lid and continue cooking until liquid has evaporated.

Serve! Enjoy!

17/12/2025

Serving 4 people200g basil 100g chopped garlic1/2 tsp salt 1/2 glass white wine 100g toasted pine nuts6 tbsp extra virgin olive oil Mix all above in blender.Cook pasta 1 minute less than aldente in boiling water with a little salt (1 tsp) and oil (1 tbsp) added to it. Place pasta in large frying pan with about 2-4 tbsp of pasta water to add creaminess to the pasta.Mix in pesto and 1 whole chopped courgette. Note; if you roast the courgette first, it will add more flavor. Serve in bowls and add..4 tbsp of EVOO per bowl, on top of the pasta with about 2-3 tbsp of grated Parmesan per bowl of pasta. Enjoy!!!

09/07/2025

08/05/2025

Have you tried it?

07/05/2025

Gluten Free Lasagna 250g container ricotta cheese450g grated mozzarella cheese 50g (1/2 cup) grated Parmesan2 eggs 1 chopped onionHalf bulb chopped garlic 570g minced lean beef12 large tomatoes chopped (OR x2 28oz jars of canned tomatoes - OR 1 can of tomatoes and x6 large tomatoes) I like to use fresh if available 2 handfuls malungay (or chopped spinach) 1 tsp dried basil2 tsp oregano 1 tsp salt 2 dash cayenne pepper 1 box gluten-free lasagna (I used Jovial organic gluten-free lasagna) - ordered online from iherbA 7’’ by 10’’ baking tray. I use a glass dish. Preheat oven to 210cSeparate half of the mozzarella and set aside until later. Mix all the rest of the cheeses and x2 whisked eggs together. Sauté onion in 1tbsp olive oil for 5 minutes, add garlic and cook 1 minutes being careful not to burn it. Add the minced meat and break down any lumps then cook till there’s no pink meat left. Drain any fat from the meat in the pan then continue to cook meat in pan adding all the tomatoes. Cook for 10 minutes then add the herbs, salt, cayenne. Mix and leave another 2 minutes then start to assemble in tray. Put a thin layer of meat sauce at the bottom of the dish, then 4 sheets of lasagna noodles on top side by side. Then another layer of meat, and half the cheese sauce on top of the meat, spread out evenly. Then another layer of 4 lasagna noodles, then another layer of meat, then the second and last layer of cheese mix. Then another layer of the last 4 lasagna noodles, then the last of the meat, then sprinkle the other half of the grated mozzarella that you kept aside on top. Place in oven covered with foil for 45 minutes. Remove foil then bake another 15-20 minutes uncovered until browned a little on top. Remove from oven and let sit 10 minutes before cutting and serving. Enjoy! Note: I only used canned tomatoes as I didn’t have 12 large tomatoes at home, but if I had I would have skipped the can and used all fresh. You can also switch the dairy cheese for dairy free cheese if you’d like to make this dairy free

06/05/2025

Pampano, Steak, Veggie Dinner 🌟

This pampano is so easy to make. All you need is..

1 whole pampano fish with scales removed.
1 red onion, sliced
8 cloves garlic
1 chunk ginger, sliced

Place the onion, garlic and ginger in a pan with 1/2 cup water and the pompano on top. Cover and steam for 30 minutes, turning the fish after 20 minutes.

Cut the heart of a banana heart into chunks and steam for about 15 minutes.

Make butter sauce with 4 chopped cloves of garlic cooked in a pan with 1/2 tsp olive oil.. add about 4tbsp butter, 1tsp dill, 1/2 tsp coriander, 1/2 tsp salt. Once butter is melted then place sauce in serving bowl.

Cook the banana flowers (I have a video of how to prepare this in my previous video)..

4 cloves of garlic cooked in pan with 1 tbsp coconut oil for 2 minutes. Add banana flowers and 1/4 cup water. Cover and steam for 5 minutes. Add 1 chopped broccoli, cover and cook 5 more minutes. Add 2 tbsp soy sauce. Cover and cook 5 more minutes. Place in serving bowl.

Add salt and pepper to both sides of ribeye. Cook in a pan with 1 tbsp olive oil for 8 minutes on one side, then turn. Add 2 tbsp butter and 4-6 garlic cloves roughly chopped. Cook another 8 minutes on other side.

Serve and enjoy!

30/04/2025

Banana Cake Recipe (gluten, dairy, sugar free!)

4 very ripe bananas mashed
2 eggs
1/3 cup coconut oil
1/4 cup dairy free milk (soy, nut or oat milk)
1 tsp vanilla extract
MIX in bowl

In second bowl MIX:
1 1/2 cup bobs red mill all purpose gluten free flour
1/2 cup almond flour
(OR 1 cup all purpose/ 1 cup almond flour)
2 tsp baking powder
1/2 tsp xanthum gum
1/4 tsp baking soda
1/2 tsp himalayan salt
2 tbsp ground flaxseed

MIX both bowls together

Add 1/2 - 1 cup chocolate chips or pumpkin seeds. Sugar free chocolate to keep this 100% sugar free. Or just leave as is.

Mix again..

Transfer to baking tray covered with parchment paper.

Bake in preheated oven 175 C
38 minutes

You can also make some sugar free icing with..

2 ripe mashed bananas
1 tbsp cocoa powder

Mix into icing.

Or you can also add 1 tbsp peanut or almond butter for a nutty cocoa banana icing..

Enjoy!

25/04/2025

Cabbage juice is great for the gut. It has healing properties that can help heal stomach ulcers and aid digestion, eliminate waste, regulate bowel movements, promote healthy gut bacteria and many more. It’s a great source of vitamin c, k and potassium too.

If you want to cleanse or do an alkaline low acid detox, if you’re struggling with acid reflux, then by changing your diet by eliminating triggers and drinking this morning and night, it can really help. Or just drink once a day for its health benefits.

What you need:
2 cabbages
A blender and seive OR juicer
2 cups water (if using blender)

For each 1/2 cabbage placed in the blender, add 1/2 cup water and blend till not more bits, then place in seive and press out juice. Repeat… place in jar and in fridge for up to 2 days.

Enjoy the benefits!



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22/04/2025

Banana Heart Vegetable Dish

1 banana heart/ flower
Salt
2-3 cloves garlic
6 heaped tbsp Fresh coconut (blended)
1 small chopped onion
1 tbsp coconut oil
2 tbsp soy sauce
2 dash cayenne (3-4) if you want extra spicy
1 handful of malungay

Start by taking if the outer red leaves from the banana heart and place the flowers inside the leaves, in a bowl.

Once you removed all the outer leaves and you’re already at the heart which will be just a whitish yellow color, you now want to remove the matchstick looking hard part from inside each flower, which is called a pistil. The pistil is actually the female reproductive part. Then you also want to remove the harder outer most petal which is called a calyx. These are hard and not good to eat, so repeat this for each flower. This is really the only time consuming part of this dish which is otherwise very easy to make.

Once you’re done with the flowers, you can choose them all into slight smaller pieces. A rough chop is fine. Then chop the inside heart part into pieces as well and place all of them together in a large bowl of salted water. You can mix 2 tsp of salt in the bowl of water. Leave this for 15 minutes.

Meanwhile blend 2 big chunks of fresh coconut which will equal about 6 tbsp once blended. Blend with 4 cloves of garlic. If you don’t have fresh coconut you can use 4-6 tbsp coconut milk from a can.

Chop one small onion and place in a pan with 1 tbsp coconut oil. Sauté for 5 minutes then add the banana heart/flower. Sauté another 5 minutes (covered with lid). Then add 2 tbsp of soy sauce, a handful of malungay and the coconut and garlic mixture, plus 2-4 tbsp cayenne pepper (depending how spicy you like it). Mix all together then cover and allow to steam in the pan for another 10 minutes until soft.

Now it’s done and you can serve as you like. I use as a vegetable side dish.

Enjoy!



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